Strathearn Harriers - New Year's Day Run 2014

Structured training sessions

Structured training sessions take place on Thursday evenings. Many sessions take place at the Morrison's playing fields at Dallerie, on the all-weather Astroturf pitch or on the grass. Forthcoming training sessions are shown in the table below; the meeting point varies but the start time is always 6.45 pm. The schedule is below, or can be downloaded as an MS Word document here.

Date Thursday
13-Jun Hill 'mob match" (Taylor car park > Laggan Hill)
Based on either an out and back climb or circuit climb of between 5-7km / 2-300m
20-Jun Intermediate 'team' uphill intervals: moderate incline (Taylor car park > Laggan Hill)
Session to be completed in pairs - while one runs, the other recovers.
3 x 3 x 90s / 5k race pace / easy jog back  down (approx 2 mins), static (awaiting partner and 'tag' to start run).  Pairs to record their total times to complete each set (i.e. 3 runs each) and then seek to match this in the two further sets to maintain consistency of effort.
Focus: Maintaining even effort (reach same marker each time) / head up , positive arm drive

OR 15-20 min recovery jog
27-Jun Race: Milnathort Dash - 5 mile road (Thursday, 27th June, confirmed)
04-Jul Up-and-over - Medium hills (The Knock)
Based on the middle part of the loop (map) that incorporates the final part of the ascent at the 'back' of The Knock establish a starting point for an approximate 2 min 'hard run' to the top and an approximate 1 min 'fast run down the other side' turning point. Jog back over the top to the starting point.
2 x hard up/easy down (using the out and then the return legs of the route) / 2 mins static at the turn
2 x easy up/fast down (using the out and then the return legs of the route) / 2 mins static at the turn
2 x hard up/fast down (using the out and then the return legs of the route) / 2 mins static at the turn
1 x hard up / fast down TURN hard up / fast down using both out and return legs continuously
Focus: Practicing recovery over the top of a climb and relaxing into the descent while maximising effect of gravity - extended stride / mid-foot landing / and avoidance of leaning backwards to 'brake'.
11-Jul Knock Knocking on heaven's door' - Long hills (The Knock)
One lap - 2.4miles / 75m climb anti-clockwise (from above Hydro (see map).  To be run in groups of 2-3s of similar ability on a very approximate 'handicap' basis with start time spacing between groups of 30s or more  (ideally faster group off last.  Individuals to record lap times.
Tip: Groups don't have to stay together but use as opportunity to 'co-coach' wherever possible.
Repeat the lap but this time run the lap clockwise with the aim of matching the run time from the anti-clockwise lap!
18-Jul Classic Parlauf - summer fun!: grass area (Taylor car park > Morrison's playing fields)
Place cones at corners and halfway lines of a games pitch.  select teams as per 5th June process.
Race 1: Runner1 complete a half lap then hands over to runner 2 to complete the lap.  Runner 1 jogs along the halfway line to opposite side to take over again.  Runner 2 does the same, continuous for 10 min.
Race 2: Runners may complete half or full laps before swapping over (teams decide own tactics), continuous for 15 min.
25-Jul Knock Knock Knocking on heaven's door' - Long hills (The Knock)
Two laps - 4.8miles / 150m climb - first lap  anti-clockwise (from above Hydro (see map) and second lap clockwise
Focus: Economy of effort on first lap to ensure pace maintained on second lap. Conscious practice of climbing and descending technical skills.
NOTE: this will be repeated on 27 August and the most improved athletes will be recognised.
1-Aug Long intervals: rolling terrain (Taylor car park > Lady Mary's)
Complete intervals on a half mile out and half mile back basis working to run same time in both directions.
8 x 0.5 mile / 5k race pace / 3 min OR HR <120, static
Focus: Breathing control (including during recovery) / maintaining pace in an environmnet of fatigue through retaining running posture - hips neutral / shouders relaxed, positive and rhythmic arm movement
08-Aug Race: Balmullo trail, 9km
15-Aug Intermediate Intervals: flat grass (Taylor car park > Morrison's playing field)
3 x 3 x 4 min / 5k race pace less 10s per mile / 2 mins static, 4 mins, static
Focus: Completing the session / adjusting recovery within and between sets to ensure optimised for own current status (HR <120 'rule')
22-Aug Pyramid Intervals: flat terrain (Taylor car park > Lady Mary's)
2 sets of 2 min, 3 min, 4 min, 3 min, 2 min pyramids / 5k race pace less 15s / half run time, static / 10 mins active recovery between sets - suggest mobility / dynamic stretching routines and hydration!
Focus: Maintaining pace discipline as run times increase; resisiting speeding up as times reduce!
29-Aug Knock Knock Knocking on heaven's door' revisited! - Long hills (The Knock)
Two laps - 4.8miles / 150m climb - first lap  anti-clockwise (from above Hydro (see map) and second lap clockwise
Focus: Applying learning from previous Knock laps and increased awarenss of pace judgment throughout to set a personal course best for the two laps.  At the end calcuate the 'delta' for all participants and celebarte the most improved male and female athletes compared to the times from 23 July.
05-Sep Long intervals: rolling terrain (Taylor car park > Lady Mary's)
Complete intervals on a 0.6 mile out and 0.6 mile back basis working to run same time in both directions.
8 x 0.6 mile / 10k race pace / 3 min OR HR <120, static
Focus: Use athlete awareness of own current strengths and weaknesses to select a 'focus point' to work on during each interval.  Conduct a short paired athlete review after the 4th interval to share outcomes and what's working for you and why.  Partner to ask questions to check understanding and encourage continued application / change of focus.  At the end review whole session in pairs then conduct a short group feedback session highlighting and sharing what you take from the session and what you will apply in a long race situation (for example).
12-Sep Long uphill intervals: moderate incline (Taylor car park > Laggan Hill)
2 x 5 x 2 min / 5k race pace / slow jog back, 2 min static
Focus: Maintaining cadence on ascent  through correct technique application: minimal hel cotact - ball of foot landing / push off through the toes / head up, positive arm drive
19-Sep Long intervals: rolling terrain (Taylor car park > Lady Mary's)
Complete intervals on a half mile out and half mile back basis working to run same time in both directions.
10 x 0.5 mile / 10k race pace / 3 min OR HR <120, static
Focus: Maintaining effort throughout.
26-Sep Tempo runs: rolling terrain (Taylor car park > Lady Mary's
3 x 5 min out and 5 minutes back (continuous) at (target) half marathon pace / 5 min active recovery between to include light stretching / mobility.
Focus: Delivering an even pace throughout three out and back runs
3-Oct Tempo runs: rolling terrain (Taylor car park > Lady Mary's
3 x 5 min out and 5 minutes back (continuous) at (target) half marathon pace / 5 min active recovery between to include light stretching / mobility.
Focus: Delivering an even pace throughout the three out and back runs - improve precision of run times compared to previous week
10-Oct Tactical Parlauf: grass area (Taylor car park > Morrison's playing fields)
Mark out an 'hour glass' shaped circuit of around 200-250m total distance.  Line up runners (even number) in approx 5k race ranking order and pair off one from each end.with each other to create even teams.
Race 1: Runners complete a single lap and then swap with their partner, continuous for 10 min.
Race 2: Runners may complete half or full laps before swapping over (teams decide their own tactics), continuous for 10 min.
17-Oct Long uphill intervals: moderate incline (Taylor car park > Laggan Hill)
2 x 6 x 2 min / 5k race pace / slow jog back, 2 min static
Focus: Maintaining cadence on ascent  through correct technique application: minimal heal contact (ball of foot landing) / push off through the toes / head up, positive arm drive.
24-Oct Intermediate uphill intervals: moderate incline (Taylor car park > Laggan Hill)
3 x 3 x 75s / 5k race pace / slow jog back, 4 min static
Focus: Precision of run times
31-Oct Intermediate 'team' uphill intervals: moderate incline (Taylor car park > Laggan Hill)
Session to be completed in pairs - while one runs, the other recovers.
3 x 3 x 60s / 5k race pace / easy jog back  down (approx 90s), static (awaiting partner and 'tag' to start run).  Pairs to record their total times to complete each set (i.e. 3 runs each) and then seek to match this in the two further sets to maintain consistency of effort.
Focus: Disciplie of pace and maintaining technique

OR 15-20 min recovery jog
   
 

Notes

CAUTION: These sessions are higher intensity to most training sessions and should not be attempted by runners who have not developed appropriate aerobic and running strength capabilities first.  Newcomers to these types of sessions should always start easy and limit participation e.g. alternate reps to alow better recovery; fewer overall reps; reduced intensity etc.  If dealing with respiratory illnesses these sessions are specifically contra-indicated.

1. All sessions to start with a full group warm-up based on 10-12 minute easy running, 2 minutes personal light stretching, 5 mins mobility exercises, 3 x 20s progressive paced runs building to target training pace with a light jog back

2. All sessions should be completed at a pace relevant to the individual runner.  (The 'VDOT Running Calculator' app gives reasonable guidelines on this but should be used with the interpretation of a coach for safer use)

3. Session format is typically: volume - number of repetitions x run time or distance / intensity or pace / recovery between intervals, sets, type
Static recovery should be 'on your feet'.

4. Suggest participants run in pairs or small groups of similar level / need to support discipline in pacing - the aim is not to 'bust a gut' by keeping up with someone with a higher intensity needs or to compromise your own training by working below the level necessary to support your progression

5. All sessions to finish with a group cool-down: minimum 10-12 minutes easy running / 3-5 minutes light major muscle group stretching and hydration.  Conduct a short group review of the session and  review personally to inform next session.  

GOLDEN RULE - once ability to maintain target pace falters - take additional recovery and, if necessary, STOP the session and complete the cool down.  Review intensity, distance, volume and recovery and reset for next session

The aim has been to create a varied programme which will help target and improve different aspects of running fitness each week. Sessions will focus on developing speed, strength or stamina through the use of various interval sets and will include a general progression through the weeks as fitness and ability improve.

Regardless of the distance or event you are aiming for running intervals should be a key element to a training programme, in conjunction with your usual weekly miles. These sessions are suitable for all runners as the intervals are based on time and effort rather than absolute distance or speed, and will be structured to allow everyone to run at their own pace without feeling left behind.

Detailed explanations of each session will be made available in advance of each week’s training including a full break down of what we are doing, why we are doing it and variations on some sessions to make them suitable for all ability levels.